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This is a plan for a
200 pound male at 10-12% body fat wanting to get down to 8% or less. Protein
should be adjusted by 1 ounce per pound of lean body mass.
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Meals must be eaten
once every 3 waking hours, including within an hour of waking and within an
hour of going to bed. No meal skipping. Here are the options:
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Option 1: 50 grams of
whey protein isolate + half a cup of nuts or two tablespoons of peanut butter
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Option 2: eight ounces
of cooked, white, nonfatty fish (no salmon, mackerel, etc.) + half a cup of
nuts or two tablespoons of peanut butter. Acceptable fish include, but are not
limited to, lean tuna, white fish, bass, catfish, pike, whiting, and flounder.
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Option 3: eight ounces
of cooked turkey or chicken + half a cup of nuts or two tablespoons of peanut
butter
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Option 4: eight ounces
of cooked fattier protein: red meat (à la flank), ground beef, fatty fish, or
dark poultry + one tablespoon of olive oil or macadamia oil
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Option 5: five whole
eggs (easiest if hard-boiled)